i stay at Setapak wangsa maju

i'm kind of lazy to go gym centre, home is more flexible, but lack of equipment

perhaps sooner will go gym center, there is one new gym at my place, the name start with Iron (?) (?)..
forgot the full name, not so bad. RM4 per entry. not ask in detail as the person in charge not there

deadlift besides leg? just like lunge? can meh?



This post has been edited by yeah_guyz: Jul 26 2008, 01:46 AM

Week 2, Day 12
Friday, 2008 July 25

Rest
doing nothing today, supposed to go for gym...but overslept



Diet

9.15 Breakfast
3 half boiled egg
PB WW Bread
A cup of coffee

1.15pm: Brunch
Bracolli
Lemon Roasted Chicken Breast
Cabbage

2.15pm: Tea
2 half boiled egg

7.15pm: Tea
1 small chicken breast
1 cup of HL milk

9.15pm: Dinner
Lemon Roasted Chicken
PB WW Bread
1 cup of coffee

1am: Supper
2 half boiled egg

lao.. finally you decided to go to gym?

sure, no money to buy plate and Barbell
i hate deadlift with DB...

Go to Kelab Darul Ehsan. They have a decent gym there. Its sorta near your place.

Week 2, Day 13
Saturday, 2008 July 26

Rest
LOL, today was a worst day of the week, went out with friend and ate a lot junk food


Diet

12.00 Brunch
2 half boiled egg

3.45pm: Lunch
Kim Gary's food-
HongKong Style Baked rice
A cup of coffee

6.25pm: Dinner
2set of baked bread
1 cup of Old Town Coffee i love Old Town coffee so much

11.35pm: Supper
Look Out Point
Chickenchop+ham+french fries
Half plate of Thai rice
A cup of coffee
Coke

no idea where is Kelab Darul Ehsan, but thanks for the suggestion

Wangsa Maju got quite alot good and cheap gym, there is 1 new gym at new building at Desa Setapak
the name is Iron Gym Fitness if i'm not mistaken
RM4 per entry without membership

Member: RM100 registration and RM70monthly fees

seems like pay per entry is more worth

TARC college gym not bad too

Week 2, Day 14
Sunday, 2008 July 27

Rest


Diet

1.30 Brunch
1 Cup of LF milk

2.00pm: Lunch
Rice with vege, pork,taofu

6.15pm: Tea
2 lobak gou
bobo zhazha

8.35pm: Dinner
Rice, vege, seafood, chicken

11.30pm: Tea
A cup of milk

hey dude...you and yeahs4.1 are brothers? lol...
i remembered one of you wanted to bulk gloves right? then the thread was closed...

lolz, he not up to level to be my brother yet....haha am i sounded like too lanxi...lol j/k
we're not brother, just friend.

Link of the Glove Bulk= Click me

You from TARC? Cool, I'm from there too. But the gym's so banged up and old. I went there once only.

yeah, but i am graduated Advance Diploma, super super senior..
yeah, today i went to Tarc's gym, so crowded, not a good feeling there, i hate to Q for equipment

i think i will visit Iron Gym at Desa wangsa maju next time


Tarc got new gym room now, but i cant enter, it's for cocurriculum purpose only, much more larger than old one




This post has been edited by yeah_guyz: Jul 28 2008, 11:18 PM

Week 3 status
Monday, 2008 July 28

Weight: 77.7kg
Body Fat: 27.2%
Skeletal Muscle: 36.4%
BMR: 1759Kcal
BMI: 26.6
Visceral Fat Level: 9


awhh, today went to Tarc's gym, sucks...i out of energy after done my Bench Press and feeling not well.
the gym room is crowded, and had to Q for equipement

Week 3, Day 15
Monday, 2008 July 28

Strength Workout

Warm-up
5min Cycling
Full Body Stretch

Barbell Squat
1x12x Barbell only warmup
1x12x17kg
1x12x27kg

Barbell Bench Press
1x12x27kg
1x8x27kg-damn, out of energy

Alternating Shoulder Press
2x12x15kg(2x7.5kg)

Lateral Raise
1x12x15kg(2x7.5kg)
1x10x15kg(2x7.5kg)

DB Lunges
2x20x15kg(2x7.5kg)

Barbell Deadlift
1x12x Barbell only warmup
1x12x17kg
1x12x27kg

Triceps Overhead Press
1x12x7.5kg
1x12x3kg

DB Kickback
2x12x3kg

Warm-down
Full body Stretch



Diet

12.15pm: Brunch
WW Bread with Tuna
2 half boiled egg
A cup of milk

4.30pm: Tea
Oatmeal
A cup of coffee

5.25pm: Pre-workout
A cup of HL milk
Sweet potato

6pm: Strength workout

9.15pm: Dinner
A cup of HL milk
Broccoli
Lemon Roasted Chicken
Sweet Corn

11.45pm: Supper
2 half boiled egg

Lol, I'm doing A levels there now. The old one... only has a few weights. Can't do squats or use the machines. Very cramped too. Yeah, the new gym 4 koko only sigh... But a lot of hot girls thr. Too bad I'm not Diploma student...

Week 3, Day 16
Tuesday, 2008 July 29

wow, today swimming workout was so nice even though i had a insomnia last night
able to swim 3000m, woot.. i felt so good

Swiming Workout

Warm Up
2x100(:15 Swim
Total Body Stretch

1x400(:30 swimming
8x25(:10 Kick
8x50(:10 Pull with paddle and pullbouy
4x50(:10 Drill
30second Extra rest

5x100(:15 Swim 30second Extra rest
4x100(:15 Swim 30second Extra rest
3x100(:15 Swim 30second Extra rest
2x100(:15 Swim 30second Extra rest
1x100(:15 Swim

Warm-down
2x50(:20 Loosen

Total Distance: 3000m


Diet

1.30 Brunch
2 half boiled egg
PB Tuna WW Bread
A cup of coffee

5.15pm: Tea
PB WW Bread
A cup of milk

6.25pm: Swimming Workout

9.15pm: Tea
Bracolli
Tomato
Lemon Roasted Chicken
2 egg omelete
A cup of HL milk

11.30pm
A cup of milk

1.15am: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Jul 30 2008, 09:07 PM

Week 3, Day 17
Wednesday, 2008 July 30

Rest Day


Diet

11.15am Breakfast
2 half boiled egg
Tuna WW Bread
A cup of milk

2.30pm Lunch
PB WW Bread
A cup of Coffee

6.15pm: Tea
Yogurt+Oatmeal

8.30pm: Dinner
Bracolli
Tomato
Roasted Lambchop
A cup of HL milk

11pm: Supper
2 half boiled egg

Cool a swimmer..dont be afraid to swim 5 times a week(if you want leh) ...swimming is easy on your body soo dont be afraid to spam it and push it to the max thats what i love about swimming

This post has been edited by kikikilly: Jul 31 2008, 05:13 PM

lol, where got time la, each swimming workout need around 1 and half hour
i'm not playing water in the pool, you know what i mean

my program is like

Mon Strength workout
Tue Swimming
Wed Strength workout
Thru Swimming
Fri Strength workout
Sat Swimming
Sun Rest

but i found that this program got no enough rest for recovering...from this mon Strg workout and Tue swimming, my biceps still no recovered even though i rested on wed....

lack of protein intake, gotta get whey, and modify the programe abit...listen to body..lol

I see , but sometimes i swim,run,and do weights same day and swim again next day lol but yeah your program looks tougher..mine just 1km under 30 mins(5 times a week)..U.S Navy side stroke
(below is the stroke i use)
http://www.youtube.com/watch?v=4lUHudMN1TU

This post has been edited by kikikilly: Jul 31 2008, 09:39 PM

Week 3, Day 18
Thrusday, 2008 July 31

Rest Day


Diet

1.15am Brunch
Chicken Rice+cha siu
Teh Ice

5.30 Tea
Yogurt+Oatmeal

6.15pm: Tea
1 slice of WW bread

8.30pm: Dinner
Cabbage
Roasted Chicken
A cup of LF milk

11.30pm: Supper
2 half boiled egg



This post has been edited by yeah_guyz: Aug 1 2008, 09:44 PM